Fitness
A. E45s for 3 sets:
1st: 30s shoulder taps in plank position
2nd: 10-30s scapular pull-ups hanging from pull-up bar
3rd: 30s hold in bottom of squat

B. E2min for 6 sets:
1st: 5 back squats @ 30×1 tempo
2nd: 4 back squats @ 30×1 tempo
3rd: 3 back squats @ 30×1 tempo
*Build per set.

C. 3 rounds:
400m run
21 single-arm DB shoulder-to-overhead
12 DB goblet squats
*12 min cap.

Performance
A. E45s for 3 sets:
1st: 30s support in bottom of ring push-up
2nd: 10-15s/side single-arm hang from pull-up bar
3rd: 30s bottom of pistol hold, alternating legs

B. Back squat
Build to a technical max for today @ 30×1 tempo in 12 minutes
*Don’t let knees cave. Don’t let back round. Don’t let hips shoot up first. Go as heavy as you can without any compensation.

C. 3 rounds:
400m run
21 single-arm DB shoulder-to-overhead (55/35)
12 single-arm DB front squats (55/35)
*12 min cap.
**Must hold DB in front rack position on front squats. Not w/ both hands on it in goblet squat position.